Best 3 Healthy Spiced Pecan Encrusted Tilapia South Beach Dietdiabeti Recipes
Calling all seafood lovers and health-conscious individuals! Get ready to embark on a culinary journey with our delectable Spiced Pecan-Crusted Tilapia recipe, tailored perfectly for both the South Beach Diet and diabetic-friendly lifestyles. This dish not only tantalizes your taste buds but also nourishes your body with an array of essential nutrients.
In this comprehensive guide, we'll take you step-by-step through the process of creating this flavorful tilapia dish, ensuring a perfectly crispy pecan crust that complements the tender and flaky fish. We'll also provide valuable insights into the health benefits of the carefully selected ingredients, highlighting their role in supporting a balanced diet.
But wait, there's more! This article goes beyond the Spiced Pecan-Crusted Tilapia recipe. We've included a diverse collection of additional recipes, each catering to specific dietary needs and preferences. Whether you're looking for a hearty breakfast, a refreshing lunch, or a satisfying dinner, we've got you covered.
Our recipes encompass a wide range of flavors and cuisines, from the zesty Lemon-Herb Shrimp Scampi to the comforting Chicken and Vegetable Stir-Fry. We've also included a selection of delectable desserts, such as the guilt-free Chocolate Avocado Mousse, ensuring that your sweet cravings are met without compromising your health goals.
So, put on your apron, gather your ingredients, and let's embark on a culinary adventure that delights your palate and nourishes your body. Happy cooking!
HEALTHY SPICED PECAN-ENCRUSTED TILAPIA (SOUTH BEACH DIET/DIABETI
A tilapia with a spiced pecan crusting without the added unhealthiness of flour and cornmeal. I'm sure there are more cohesive and perhaps more technically encrusted versions...but this is quick, easy and very very healthy!
Provided by GoldsmithLissa
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Preheat oven to 425°F.
- Mix dry ingredients.
- Dip filets into egg whites.
- Roll into dry ingredients.
- Bake for 20-25 minutes or until done.
PECAN-COCONUT CRUSTED TILAPIA
When I have guests with dietary restrictions, tilapia coated in pecans and coconut makes everyone happy. It's gluten-free and loaded with flavor. -Caitlin Roth, Chicago, Illinois
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 7
Steps:
- In a shallow bowl, whisk eggs. In a separate shallow bowl, combine coconut, pecans, salt and pepper flakes. Dip fillets in eggs, then in coconut mixture, patting to help coating adhere., In a large skillet, heat oil over medium heat. In batches, add tilapia and cook until fish is lightly browned and just begins to flake easily with a fork, 2-3 minutes on each side.
Nutrition Facts : Calories 380 calories, Fat 26g fat (8g saturated fat), Cholesterol 129mg cholesterol, Sodium 377mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 3g fiber), Protein 35g protein.
PECAN-CRUSTED TILAPIA
I love pecan-crusted fish. This is a light recipe, but you can serve it with a kicked-up tartar sauce as well.
Provided by MommyMakes
Categories Tilapia
Time 11m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Combine breadcrumbs, pecans, salt, garlic, and pepper in a shallow dish.
- Combine buttermilk and hot sauce (such as Tabasco) in a medium bowl.
- Place flour in a third dish.
- Dredge 1 fillet in flour, dip into buttermilk mixture, then into breadcrumb mixture. Repeat with remaining fillets.
- Heat 1 1/2 tsp oil in a large skillet (non-stick works best) over medium-high heat.
- Cook 2 fillets for 3 minutes on each side or until fish flakes easily.
- Add remaining oil and cook additional 2 fillets.
- Serve with lemon!
Nutrition Facts : Calories 330.4, Fat 12.4, SaturatedFat 2.2, Cholesterol 86.3, Sodium 525.9, Carbohydrate 16.9, Fiber 1.5, Sugar 2.6, Protein 38.3
Tips:
- To achieve crispy pecan crust, ensure that the pecans are finely chopped and evenly coated on the tilapia fillets. For a stronger pecan flavor, consider toasting them before chopping.
- When pan-searing the tilapia, use a non-stick skillet or grease it with cooking spray to prevent the fish from sticking. Additionally, avoid overcrowding the pan to ensure even cooking.
- For a crispy crust and flaky fish, maintain medium-high heat throughout the cooking process. Avoid flipping the fish prematurely, as this can result in the crust breaking and the fish falling apart.
- For a flavorful and aromatic dish, use a variety of spices and herbs. Experiment with different combinations to create a unique and personalized taste profile that suits your preferences.
- Consider serving the spiced pecan-encrusted tilapia with a side of roasted vegetables or a refreshing salad to balance the richness of the fish. This will create a well-rounded and satisfying meal.
Conclusion:
Spiced pecan-encrusted tilapia is a delicious and healthy dish that is perfect for those following the South Beach Diet or those looking for a nutritious and flavorful meal. Packed with protein and omega-3 fatty acids, this dish is sure to satisfy and nourish. With its crispy pecan crust, flaky fish, and aromatic spices, this recipe is a culinary delight that can be enjoyed for lunch or dinner. By following these tips and incorporating this recipe into your meal plan, you can embrace a healthier lifestyle while still enjoying flavorful and satisfying dishes.
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